Most people do not make the connection between what they eat and how their skin looks. Poor eating habits, low quality food choices, a weakened digestive system, or poor liver health will often present as a variety of skin conditions, ranging from hives to acne to eczema. There are many ways in which food and digestion can affect our skin.

As food is digested, nutrients are absorbed and waste travels towards the colon to be excreted. The longer the transit time (for example, if you are constipated), the longer food sits in the bowels. Proteins putrefy, fats become rancid, and carbohydrates ferment. In order to prevent disease, these toxins must be excreted. This occurs through the skin when digestion is impaired.

Hypochlorhydria (low stomach acid) naturally occurs as we age. However, the stomach requires adequate amounts of hydrochloric acid (HCl) to digest fat and protein. In addition to stomach problems such as constipation, heart burn, gas, and bloating, this condition may also result in acne, dilated blood vessels on the cheeks and nose, iron deficiency, and weak, cracked fingernails. both healthy skin and healthy digestion relies on adequate amounts of HCl.

An overtaxed liver can affect our energy, digestion, and skin. Fats and bile within the liver can easily become oversaturated with oil-soluble toxins, synthetic chemicals, and heavy metals. As toxins build, the liver becomes stressed, and these toxins are eliminated via the skin. This can result in rashes, acne, dry skin, etc. A biyearly detoxification of the liver is recommended to ensure efficient toxin removal.

In addition to stomach upset, food sensitivities affect the skin, and may cause puffy eyes, acne, hives, itching, and rashes. Often, due to poor digestion or frequently eating the same foods day after day, the proteins in foods (immunoglobulins) leak into our bloodstream through small tears in the intestines and trigger adverse reactions in the immune system. Food sensitivities are different from food allergies, which often present with life threatening symptoms (think peanuts or shellfish and anaphylactic shock.)  Eliminating common food sensitivities or foods deemed sensitive via a blood IgG test will improve digestion and the skin.

Another culprit for poor skin is antibiotics, which are prescribed to kill the bad bacteria that cause disease, but which also kill the good bacteria required for a healthy immune system (70% of our immune tissue is located in the gut.) Too little good bacteria leads to poor digestion, which results in skin conditions.

When addressing skin complaints, we must also consider emotional factors. There is no separating mind and body when dealing with health concerns. Think of that annoying colleague who “gets under your skin.” If this emotional irritant persists long enough, and these are the words you are using to describe this person, it makes sense that you will start to manifest physical symptoms congruent with your emotional disposition. What about that issue you are “itching to do something about?” If you are feeling emotionally “itchy” this may be the time when your eczema flares. Lastly, consider whether you perceive yourself as a thin-skinned or thick-skinned person and the many skin complaints that may go along with these perceptions.

Finally, stress makes any condition worse and increases susceptibility to disease. When we are stressed, we are in sympathetic mode: heart racing, breathing heavy, not digesting. Our adrenal glands sit on top of our kidneys.  They secrete a hormone called cortisol to buffer our stress response. When we are constantly stressed out, cortisol becomes depleted and we suffer many symptoms, including acne. Practicing relaxation techniques, meditation, or simply doing something we love can decrease our stress and “magically” improve our skin!

Recently, there has been a lot of controversy over the use of plastics as food and beverage storage containers.  There are both health and environmental risks which must be taken in consideration.  Plastic is non-biodegradable and remains in landfills, where it leaches harmful chemicals into the soil and water.  Plastics are made using petroleum (crude oil), a non-sustainable, polluting and limited resource.

Plastics are numbered 1-7.  The type of plastic (number) is listed on the bottom of the container.  Each plastic is composed of different chemicals and each carries unique health concerns.  Fetuses are especially sensitive, and health problems may take place in utero, long before birth.

PETE #1 (Polyethylene Terephthalate)

• water bottles, soda bottles, cooking oil bottles, and peanut butter jars
• not designed to be reused
• break down easily, leaching chemicals into your body
• reusing these containers causes microscopic scratches and cracks, which serve as reservoirs for bacteria
• phthalates increase the risk of reproductive cancers and infertility

HDPE #2 (High Density Polyethylene)

• detergent bottles and milk bottles
• generally considered safer for storing food and water

PVC #3 (Polyvinyl Chloride)

• made of vinyl and used for medical equipment, plastic furniture, shrink wrap, and liquid detergent containers
• no food or drink should ever be stored in these containers
• dioxins contribute to lung cancer, endocrine and autoimmune conditions
• phthalates cause liver, kidney, and testicular damage

LDPE #4 (Low Density Polyethylene)

• plastic bags and food storage containers
• generally considered a safer plastic

PP #5 (Polypropylene)

• bottle caps, drinking straws, syrup and yogurt containers, Rubbermaid®
• considered a safer type of plastic

PS #6 (Polystyrene)

• Styrofoam
• especially toxic when heated
• causes reproductive problems and cancer

Other #7 (Polycarbonate)

• plastic baby bottles, sippy cups, water cooler containers, microwave dishes, lining of cans, utensils, and Nalgene bottles
• bisphenol-A disrupts hormones, and mimics estrogen
• minute amounts of this substance can result in: reproductive disorders such infertility, endometriosis, fibroids, low sperm count; prostate, breast, uterine, ovarian cancer; hypo- or hyper- thyroidism; early puberty; hyperactivity; obesity
• new bio-based plastic labeled #7 are safe to use

What can you do to protect yourself?

Although it is impossible to eliminate exposure to plastics, here are some tips to help limit exposure:

• Never use plastics #3, 6, 7
• Only use #1 bottles one time (better to avoid altogether)
• Store food in ceramic or glass containers (especially fatty foods)
• Use glass or stainless steel for filtered tap water
• Never microwave anything plastic (even if it’s says “microwave safe”)
• Never use Styrofoam for hot drinks

www.iatp.org/foodandhealth

When we think of food allergies, we often picture a person in extreme distress, gasping for air, mottled with red, blotchy hives.  Peanuts are usually the culprit. Most of us don’t have these severe reactions, but many of us are sensitive to different types of foods and may not recognize the symptoms.  Long-term exposure to food sensitivities cause constant and persistent stress on the immune system, which may lead to chronic, auto-immune, or degenerative diseases.

Unlike food allergies, which occur immediately after ingesting a specific food, food sensitivities occur 2-4 days after eating the food in question.  Eating small amounts of the food may cause no reaction, while eating the food in large quantities or many days in a row may cause symptoms.  Symptoms of food sensitivities include, but are not limited to:

• Nasal congestion and puffy eyes
• Gas, bloating, constipation, diarrhea
• Frequent colds
• Fogginess, forgetfulness, fatigue
• Headaches, migraines
• Arthritis, joint pain

There are many hypotheses for the cause of food sensitivities and the increased prevalence within recent years:

• Depressed immune system (infants not breast fed until 6 months of age)
• Poor digestion (70% of immune-associated tissue is located in the gut)
• Introducing solid foods at too young an age
• Antibacterial environments (think of colds as exercise for our immune systems and of the age-old adage:  use it or lose it.)
• Genetically modified foods (genes of common allergens are inserted into benign foods for pest-resistance, increased shelf-life of produce, etc.)

Common food sensitivities include:

• Coffee (caffeine)
• Wheat
• Milk and eggs
• Peanuts and cashews
• Nightshade vegetables (tomatoes, peppers, eggplant, paprika, tobasco sauce)
• Soy
• Shellfish
• Citrus fruits (not lemons, limes)
• Corm
• Any food that is genetically modified

What can you do to limit exposure to food sensitivities?

• Get tested.  Traditional skin pricking (RAST) tests for immediate, anaphylactic reactions.  Blood work will test for delayed-onset hypersensitivity reactions.  Visit a health care provider who understands how to read the results and give individualized advice.  Often, it is not as simple as just eliminating food sensitivities.
• Ensure you are eating a varied and rotating diet.  You are more likely to develop sensitivities to foods you are eating on a daily basis.
• Keep a food diary and eliminate foods that cause symptoms.
• Read food labels – foods that cause sensitivities are often used as preservatives and fillers.
• Eat organic – genetically modified foods are not yet labeled in Canada.
• Keep the digestive system operating smoothly and cleanly.
• Take time out of your day to eat.  Get away from your desk; do not watch TV or eat on the go.  Relaxation is required for optimal digestion.

With so many different types of fat to choose from, and so many conflicting reports, it is difficult to know which fats are healthiest and which fats to avoid.  Here is a list of different types of fat, their benefits/harm to health, and the best forms to consume them.  I have listed them from LEAST –> MOST nutritious and beneficial to health.

Margarine/Vegetable Shortening

• Hydrogenated (liquid vegetable oil is treated to create a solid at room temperature) to increase shelf life, and enhance texture and ability to spread
• Increases cholesterol levels (lowers good cholesterol and raises bad cholesterol)
• Increases the risk of heart disease, cancer, and diabetes

Canola, Soybean, Safflower, Corn Oils

• Turn rancid when exposed to oxygen, which increase free radicals in the body
• Contain long-chain fatty acids, which are deposited in the arteries as cholesterol, and put more stress on the pancreas, liver, and digestive organs
• Increase the risk of cancer, weight gain, inflammation, and signs of aging
• High in omega 6 essential fatty acids

Butter

• High in fat-soluble vitamins A, D, E, K
• Rich in selenium (antioxidant)
• Butyric acid provides energy for the colon and has anti-cancer properties
• Lauric acid is anti-microbial
• Cholesterol is needed for brain and neurological development in children (use sparingly if you have high cholesterol levels:  coconut oil is better)
• Organic is best

Olive Oil

• Virgin, cold-pressed is less processed, therefore contains higher amounts of antioxidants
• Free radicals form when heated, therefore it should be eaten cold (i.e. as salad dressing)
• When eaten cold, it is good for heart health, and lowers total cholesterol
• Does not upset the ratio of omega 6: omega 3 essential fatty acids (North Americans generally consume too many omega 6 essential fatty acids, found in grains and vegetables, and not enough omega 3 essential fatty acids, found in fish)
• Contains small amounts of trans fats when heated (add a pinch of cayenne pepper to stabilize this oil when heating)

Coconut Oil

• Lauric acid contains antiviral, antibacterial, and antifungal properties (strengthens our immune systems)
• Contains saturated fat, but no trans fat
• The saturated fat mainly consists of medium chained fatty acids, which are easily digested and provide immediate energy, rather than being stored in our bodies as fat
• Promotes weight loss and proper thyroid function by stimulating metabolism
• Stable when heated (does not create free radicals)
• Protects the cardiovascular system
• Topically, it helps to reduce the appearance of fine lines and wrinkles and acts as an exfoliate

Looking at food labels is a simple way to compare products and make healthy choices.  The key lies in knowing what to look for and how to interpret them.

First of all, the packaging tells you nothing important about the quality of the food.  Basically, it is the manufacturer’s way of selling the product by catching your eye.

The important information is the nutrition facts, listed in a small white box, usually on the side or back of the product.  Information listed includes:  serving size, calories, fat, cholesterol, sodium, potassium, carbohydrates, protein, and some vitamins/minerals (all based on a 2000 calorie diet.)

Here is some information not listed on the package (http://www.healthyeatingadvisor.com/food-labels.html):

1 gram of fat = 9 calories
1 gram of protein = 4 calories
1 gram of carbohydrate = 4 calories
4 grams of sugar = 1 teaspoon of sugar

Below is an example of how to calculate the percentage of fat, protein, and carbohydrates in each serving:

Calories:  230

Fat:  11g

Carbohydrate:  28g

Protein:  5g

Sugar:  11g

Fat calories:  9 x 11 = 99 calories

Percentage fat:  99/230 = 43%

Protein calories:  4 x 5 = 20 calories

Percentage protein:  20/230 = <1%

Carbohydrate calories:  4 x 28 = 112

Percentage carbohydrate:  112/230 = 49%

Teaspoons sugar:  11/4 = 2 ¾ tsp

A healthy diet consists of these daily values:  30% healthy fats (olive oil, butter, coconut butter), 30% lean protein (organic meat, organic plain yogurt, nuts, seeds), 40% carbohydrates (whole grains, beans, vegetables.)

Another important piece of information to consider when reading a food label is the ingredient list.  Here are some tips on how the read the ingredient list:

• The most abundant ingredient is listed first
• The longer the list, the more likely the ingredients contain additives and preservatives
• Try to avoid lists that contain more than 10 ingredients
• If you can’t pronounce an ingredient or you don’t know what it is, don’t buy it
• “All natural ingredients” do not mean the ingredients are healthy
• Partially hydrogenated = trans fat
• Fat-free contains more sugar and calories
• Try to avoid foods whose first 3 ingredients are listed as sugar or glucose-fructose

At first the task of reading labels may seem daunting, but the more you read, the more you learn and the healthier your choices.

Happy shopping!

Soluble Fibre

• Forms a gel when dissolved in water
• Absorbs and eliminates cholesterol from your body, thus lowering total cholestel
• Slows absorption of sugar and prevents spikes in insulin (helpful for Type II diabetes)
• Slows digestion and increases absorption of nutrients
• Absorbs water from the large intestine, softening stool
• Gel-like consistency of stool promotes regular peristalsis (stretching and contracting of intestines which helps to force the waste through your system)
• Ferments in the intestines, promoting the growth of healthy bacteria in the gut (helpful for immune function, digestion, and elimination)
• Fermentation also creates short-chain fatty acids, which provides healthy fuel for intestines and causes the liver to release less cholesterol
• Sources:  rice, oatmeal, barley, quinoa, legumes, fruits, vegetables, psyllium, flax seeds (some of these contain both soluble and insoluble fibre)

Insoluble Fibre

• Bulk or roughage
• Cannot be dissolved in water
• Moves food through the digestive tract quickly, thus preventing waste and toxins from building up in your body
• Provides a feeling of satiety (helpful for weight management)
• Provides bulk to stool (helpful for constipation and hemorrhoids)
• Balances intestinal pH (reduces the risk of colorectal cancer)
• Sources:  bran layer of grains, vegetables, skin of fruit

Your best source of fibre comes from eating a balanced diet of whole foods, including vegetables, wheat-free grains, and legumes.  Unless you have a medical complaint or a very poor diet of fast/junk foods, supplementation is often not necessary.  If you are not getting enough fibre from your diet, 1-2 tablespoons of ground flax seeds are a great source of fibre.  To prevent the gas and bloating that is common when introducing more fibre into your diet, slowly increase the dosage over a couple of weeks and drink lots of water and herbal tea.

Many health care professionals think the sun is beneficial, while sunscreen is detrimental to our health. Sunscreens contain chemicals (PABA, dioxybenzone, homosalate, padimate O, salicylates, etc.) that absorb UV light.  Unfortunately, many of these chemicals are also absorbed directly into the skin and are actually carcinogenic due to free radical production in the body.  Furthermore, many of these chemicals bind to estrogen receptors, which may cause problems with menstruation, menopause, and fertility.  Sunscreen also blocks our production of vitamin D, leaving us more susceptible to chronic diseases, such as cancer.  Recently, it has been determined that direct sun exposure for as little as 10 minutes daily is beneficial to our health, including lessening cancer risks and symptoms of depression.

The next logical question arises:  what can we do to protect ourselves from skin cancer due to excessive sun exposure while receiving the benefits of the sun?

• At the start of the season, spend a maximum of 10 minutes daily in direct sunlight and increase the duration slowly.
• Never lie out in the sun for tanning purposes.
• Never allow yourself to burn.
• If you must wear sunscreen on a regular basis, choose brands with physical sunscreen agents, such as titanium dioxide and zinc oxide.  These deflect the rays of the sun and are not absorbed into the skin.  Allow yourself 10 minutes of direct sunlight before applying sunscreen.
• Cover up:  wear long sleeves (in breathable fabrics) and hats.  Most UV rays will slightly penetrate through cotton, allowing you the benefits of sun without the burn.
• Limit sun exposure between the hours of 10 am – 4 pm when the sun is strong.
• Stay indoors between the hours of 11 am – 1 pm when the sun is strongest.
• Eat foods high in antioxidants, such as organic berries, spirulina, and blue-green algae to prevent free radical damage.
• Increase consumption/supplementation of omega 3 essential fatty acids.

Here are some tips to help soothe your skin and increase healing if you have stayed out in the sun too long and burned:

• Aloe vera:  peel off the top layer of leaves and apply directly to the skin.  Can be refrigerated beforehand to increase the cooling effect.  Good for relieving pain and inflammation.
• Lemon water compress:  squeeze 3 lemons into 2 cups of cold water and sponge onto skin.
• Baking soda bath:  ½ cup baking soda dissolved into lukewarm water.
• Calendula cream:  applied topically as needed to reduce pain and inflammation and promote healing.
• Bromelain:  supplemented between meals to decrease inflammation.
• Homeopathy:  cantharis to reduce the sting of burns.

Lastly, remember:  wearing a regular drugstore brand of sunscreen on days when you will be out in the sun for longer periods is much safer than getting a sunburn!!!

• not consuming enough cold water fish
• eating diets too high in meat, vegetable oils (canola, sunflower, corn, safflower, etc.), nuts, seeds, and whole grains

For health promotion and disease prevention, the ideal ratio of omega 3 : omega 6 essential fatty acids is 2 : 1.  We are routinely eating foods that constitute a 20-50 : 1 ratio.  This contributes to inflammation, increases our chances of getting sick, raises blood pressure, and increases water retention.

A good source of omega 3 oil is fish oil that has been cold pressed and independently tested (read the label.)  In the wintertime, opt for cod liver oil, which contains high amounts of vitamin A and vitamin D.  Fish oils are extremely susceptible to damage from heat, light, and oxidation.  Store in a cool, dry place, and never heat before consuming.  If you dislike the taste, it is conveniently available in capsules.  Although it is usually better to obtain our nutrients from whole foods, fish is an exception.  Ocean fish is very high in mercury and PCBs, and farmed fish is additionally pumped full of antibiotics and depletes the natural fish stocks.  Some health practitioners advocate flax seeds, hemp seeds, and walnuts as a good source of omega 3 fatty acids.  The problem lies in the fact that these contain ALA (alpha linolenic acid) which is not easily converted to DHA (docosahexanoic acid) and EPA (eicosapentinoic acid.) ALA is not bioavailable or readily used by the cells of the body.  Furthermore, if you are suffering from a chronic or degenerative disease, the ability of your body to convert ALA to DHA and EPA will be decreased.

Omega 3 essential fatty acids are found in all cells of your body, especially the brain, eyes, and testes/ovaries.  Some of the benefits of consuming DHA and EPA are:

• decreases blood cholesterol and triglyceride levels
• decreases blood pressure
• decreases platelet aggregation (blood clots)
• increases circulation
• enhances brain and nerve development
• enhances memory
• decreases inflammation
• increases immune function

These healthy fats have been shown to improve health conditions such as:

• arthritis
• depression
• cardiovascular disease
• eczema
• asthma
• frequent colds
• depression
• poor concentration
• ADHD
• Raynaud’s disease
• infertility

When starting a detox, you must first consider your present state of health, vitality, and what you want to accomplish.  Detoxes are prescribed for many reasons:

• to rid your liver of toxins from prescription drugs, alcohol, tobacco and pesticides
• to re-establish the healthy flora in your gut and improve bowel function (improves digestion and immune function)
• to create a “clean slate” in order to address underlying disease
• to palliate symptoms while addressing chronic disease
• to determine food sensitivities/allergens
• to decrease symptoms of environmental allergies
• the list goes on and on…

If you visit a naturopathic doctor, he/she will tailor the detox to suit your needs.  In general, detoxes include some variation of the following:

• food restrictions
• organic whole foods
• supplements (often herbal tinctures, herbal teas, and fibre)
• hydrotherapy (hot and cold water therapy)
• infrared saunas
• mild exercise
• mindfulness or breathing exercises
• juicing
• lymphatic drainage
• again, the list goes on and on…

A general, non-specific detox usually lasts 5-10 days.  Some of this time may include fasting or juicing, depending on your activity level and lifestyle.  It is unwise to end the cleanse if you are still experiencing detox symptoms (see below), since it is a sign that your body is processing and eliminating toxins.

A common question among my patients is what to expect during the detox.  Again, this varies from person to person, and depends on the length of cleansing and what your presenting health complaint is.  In general, here is a guideline:

In the beginning stages:

• less energy/mild fatigue
• skin rash
• flu-like symptoms (mild muscle aches, nausea, headache)
• exacerbation of symptoms

In the later stages:

• feeling “lighter” and “less weighted”
• diminishing of symptoms felt before the detox was started (will vary from person to person)
• bowel regularity/less bloating
• less sinus congestion/fewer headaches
• weight loss
• increased energy

Who should not do a detox?

• Children and seniors
• Women who are pregnant (the detox is recommended at least 6 months prior to conception)
• Those who are acutely ill

During the detox, you should never feel hungry or unsatisfied.  Your restricted diet or juicing protocol should provide adequate calories and nutrients for your daily activities.  It is important for you to have daily bowel movements to eliminate toxins, otherwise they are reabsorbed and you will end up feeling worse than when you started.

When ending your detox, it is important to gently and slowly reintroduce foods and not immediately return to bad nutritional and lifestyle habits…your body will be overwhelmed.

Finally, a detox helps to erase bad eating habits and teaches how to make healthy and balanced nutrition choices as you learn what foods are good for your system and what foods aggravate.

Happy cleansing!

Although grass-fed beef is slightly higher in price, not only are you paying for better-tasting beef, you are also receiving many health benefits:

• Leaner than grain-fed beef (contains less overall fat, and less saturated fat)
• Higher in protein
• Contains fewer calories
• Lowers LDL cholesterol levels (“bad” cholesterol)
• Higher in omega 3 essential fatty acids
  • decreases blood cholesterol and triglyceride levels
  • decreases blood pressure
  • enhances brain and nerve development
  • enhances memory
  • decreases inflammation
  • increases immune function
• High in CLA (conjugated linoleic acid)
  • CLA cannot be produced by the human body, and humans cannot activate the form of CLA found in supplements
  • Assists individuals in weight loss and prevents weight gain
  • Anti-cancer properties
• Higher in vitamins, especially antioxidants, beta carotene, vitamin E, vitamin C, and vitamin A
• Contains no hormone or antibiotic residues (even if it is not labeled “organic”)
• From an animal-rights standpoint, cows are raised in pasture for their entire lives, and not in confined feed lots

When cooking, it is important to remember that grass-fed beef cooks differently than its grain-fed counterpart.  Less fat means less moisture, which means less cooking time is required.  Grass-fed beef needs about 30% less cooking time and should be cooked medium to medium-rare to prevent toughness.  For those who prefer well-cooked meat, marinate the beef or coat with olive or coconut oil to retain moisture.